“At the end of the day, it just works,” celebrity trainer Noah Neiman tells PEOPLE of why boxing has such staying power. “The things that come back are the things that keep people enthused. If you’re enthused you’re going to stay committed, and if you stay committed you’re going to see the results.”

“On top of that there’s a certain level of confidence and muscle coordination that comes with learning how to box,” he continues. “It’s a fluid motion that your body responds really well to.”

Neiman — who is as an ETB Elite Trainer and co-owner of NYC’s Rumble boxing — explains that even though people associate boxing with working the arm muscles, it’s actually a full-body workout.

Noah Neiman

Eat the Bear

“All that punching power comes from your legs, your glutes, your core,” he says. “When you develop those really structurally important muscles and learn how to generate power from the midsection, the most powerful part of your body, you become a stronger and healthier human being.”

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And you don’t need any equipment to reap the benefits of a boxing workout. Neiman has created a Rocky-inspired workout you can do at home to tone every part of your body:

WARM-UP3 X 3 minute rounds. Rest 30 seconds in between each round.

Round 130 seconds of jumping jacks
30 seconds of pretend jump ropes
30 seconds of squats
30 seconds of hip thrusters
30 seconds of sit-ups with 4 punches thrown at the top of the sit-up
30 seconds thrusters (the part of the burpee where you jump back to standing position): Stay low in the squat as you jump your feet to the outside of hands

WORKOUT10 X 3 minute rounds resting 30-60 seconds in between each round. Repeat the exercises for 3 straight minutes. If you finish once, start another circuit, repeat until the 3 minutes is up. If time is given instead of repetitions; just follow that time.